The large pectoral muscles run across the chest in a fan shape. The pectoralis major is the larger of two segments. This muscle functions to move the upper arm across the body. The smaller pectoralis minor helps move the shoulders forward. The pec fly focuses more on the pectoralis major and it comes with characteristics that separate it from other chest exercises.
Purpose of the Fly
The pecs are considered major muscles because of their size. The intent with workouts is to perform multiple exercises from different positions to insure full development. A standard bench press primarily targets the middle portion of the chest. It is often accompanied with incline and decline presses to also work the upper and lower segments. This is where the role of flyes comes into play. They are used to target the inner portion of the pecs. Doing these on a regular basis is what gives the chest a separated, defined look down the center.
Machine Versus Free Weights
To perform the pec fly, you have the option of using a machine or dumbbells. The machine is either called a chest fly or pec deck, and the exercise is done from a seated position. This is beneficial for working the inner chest, however, free weights, such as dumbbells, promote more hypertrophy because you have to recruit more muscle fibers to balance the weights. Hypertrophy is a fitness term that means building muscle.
Execution of the Fly
The dumbbell pec fly is performed from a face-up position on a weight bench. The key points with this exercise are use a full range of motion and do not bang the weights together. This will throw off your mechanics and increase your chances for injury. Begin by holding the weights an inch apart above your chest with your palms facing each other. Your elbows should be slightly bent at this point. Maintain this bend as you slowly lower the weights to your sides. Once you feel a strong stretch on your chest, push them back up and squeeze your pecs for a second. Then begin your next repetition.
Variations
In similar fashion to the bench press, you can do flyes from incline and decline positions. This will further insure you maximize your muscle-fiber recruitment. The incline fly is performed on an incline bench and the decline fly is performed on a decline bench. The same rules apply for your form with these variations as with the flat pec fly.
Supporting Muscles
The pecs work as the primary movers with the pec fly, but you also target several other muscles for stabilization. The anterior and medial deltoids, biceps, serratus anterior and rhomboids fall into this category. The delts sit on the front and sides of the shoulder, the rhomboids are between the shoulder blades and the serratus anterior is on the upper rib cage below the armpits.
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